WORKOUT 1

Pull - Phase 1

BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated iso back row machine single arm 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Db alternating curls 15,12,10 (each arm)
Db hammer curls 15,12,10 (each arm)

Phase 2

5-10-15-20-25-30-25-20-15-10-5
Kettlebell swings @28kg
Rower calories
Box step ups
Single arm Db snatch @20kg
Assault bike calories

WORKOUT 2

56M’E2MOM
0-2MIN: Rower 40cal
2-4MIN: Ski Erg 40cal
4-6MIN: Assault Bike 40cal
6-8MIN: REST

WORKOUT 3

Push - Phase 1

Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10

Phase 2

10M’AMRAP
5 BB Push Jerk 80%
10 kettlebell swings @22kg
10 Toes to bar
5 wall walks

Into…
10M’AMRAP
5 pull ups
10 BB OH squats @50kg
10 Burpee over bar
5 hspu

WORKOUT 4

Legs - Phase 1

Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (each leg)

Phase 2

5km Run (zone 2)

WORKOUT 5

For time complete 5 sets
500-400-300-200-100
Run
30-25-20-15-10
Barbell flat bench press @80kgs
500-400-300-200-100
Ski erg
30-25-20-15-10
Db duel hang clean @20kgs

WORKOUT 6

Phase 1

10M’EMOM
1MIN: 2 BB thrusters @80%

Into…
10M’EMOM
1MIN: 2 BB Snatch @80%

Arms - Phase 2

Bicep seated db curls 15,12,10
Tricep close grip bench press 15,12,10 drop set
Bicep preacher curl machine 15,12,10 drop set last set
Tricep over head ez bar cable extensions 15,12,10 drop set last set
Tricep cable push downs 15,12,15
Bicep Ez bar curls 15,12,10 drop set last set.—Push ups close stance 3x max out reps